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DR DAVID SINCLAIR | INJURY & HIGH PERFORMANCE COACH

@dr.davesinclair

12K

followers

1402

following

🧠 I fix “unsolvable” injuries + level performance
💻 Elite coaching & rehab, fused
🏆 200+ lifters rebuilt + back better
📩 DM “FIXME” or👇

POSTS STORIES REELS TAGGED

FROM BURNT OUT & IN PAIN TO STRONG, RESILIENT & PERFORMING AT MY BEST IN LESS THAN 6 MONTHS ⚡️

Around 5 months ago, I was feeling stuck. I was overworked, always tired and had constant nagging injuries and pain that was holding me back.

My training had taken a hit, my recovery was tanked, and even though I knew what I had to do, I just wasn’t applying it.

My goal was to be strong, feel athletic, and not be struggling with pain. I wanted to perform and be at my best— not just in training, but in my work, my relationships and my life.

Fast forward 5 months, and everything has changed. I feel stronger, more mobile, and more capable than ever. My energy is back, my body feels amazing, and I’m hitting new levels in training—all while managing my own business and career, enjoying the process.

What made the difference? It all came down to these three non-negotiables: 👇

1️⃣ Structured & consistent training - designed to build strength, muscle and conditioning, all while working on mobility and rehab.

2️⃣ Dialed-in nutrition & recovery - improve performance and training adaptions through simple whole foods, supplementation and active recovery as well as getting outside in the nature.

3️⃣ Goals & accountability- focusing on a specific outcome and having the right coach around you helps keep you on track.

No extreme programs, no endless boring mobility drills, no guesswork. Just a strategy that works.

If you’re tired of feeling beat up and tired, and you want to train harder, move better, and feel stronger than ever—DM me ‘PERFORM’ and let’s build your game plan. 👊🚀 peace. by @dr.davesinclair

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2 years ago

REHAB WITH ME 🤕
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Providing a modern and comprehensive approach to your pain and injury recovery, our consults focus on identifying the underlying cause of the issue, rather than solely treating symptoms.
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With a blend of musculoskeletal assessment, treatment and rehabilitation, combined with innovative strength and conditioning principles, you will have the most up to date and advanced plan to resolving your pain and injury effectively and fast.
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The service is not only available for individuals located locally on the Gold Coast, but worldwide, as we provide online appointments to accommodate a global clientele.
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If you are interested in working together, get in touch here via DM or use the link in bio to schedule your initial consultation.
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#osteopath #physio #rehab #injury #pain #exerciserehab #chiro #reducepain #lowbackpain #kneepain #shoulderpain by @dr.davesinclair

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3 years ago

WORK WITH ME 🏋️‍♂️
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Our online coaching offers a specialised and full-spectrum approach to your training, nutrition and lifestyle. This is a premium service that is entirely tailored to the individual and their specific goals which can be strength, performance or physique based.
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Included is a comprehensive training program, nutrition and supplementation guidance, regular check-ins with technique feedback and guidance, as well as 1 on 1 coaching calls to review progress and discuss all details surrounding the program.
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If you’re interested in working together or want some more information, send me a DM and we can schedule a free, no obligation call.
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#strength #strengthtraining #onlinecoaching #fitness #gym #shredded #strengthandconditioningcoach #fitnesscoach by @dr.davesinclair

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3 years ago

Elbow Pain - Session Breakdown 🧠

Carson came in with long-standing inside elbow pain that flares up during back days and biceps work.

We assessed, released, and then loaded the tissues that were giving him trouble.

✅ Soft tissue release (biceps + wrist flexors)
✅ Scraping through the hand + fingers
✅ Elbow banded distraction for mobility + confidence
✅ Finger push-ups to build load tolerance
✅ Targeted isometrics to teach the tendon to work again

Pain ↓
Strength + range ↑
Confidence in training ↑

If you’re lifting through elbow pain and just “hoping it goes away,” it’s time for a smarter approach.

📩 DM “ELBOW” and I’ll send you my step-by-step system to fix golfer’s elbow while still training. by @dr.davesinclair

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a year ago

🧠 HOW TO FIX A STIFF BACK

If you’re a lower back pain is affecting your training, and no amount of stretching or foam rolling is fixing it, then I have the solution for you.

I’ve created a step by step system made for lifters that gets to the root of back pain in 3 days or less, and fixes it without you having to stop training.

This is a full and comprehensive method for less than the cost of a PT session.

🔥 LINK IN BIO FOR PURCHASE

*For 48 hours after this post, early bird pricing is available, so get in quick. by @dr.davesinclair

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a year ago

HIP ASYMETRY 🦵

An exercise like a split squat can be a great way to assess hips individually.

This particular client has long-standing hip and knee pain, and struggles with single leg work.

In this video you can see that there’s a big difference between a right and left hip, we’re on our right side she struggles to load into it which can be from a variety of causes.

If you have a problem like this, and want a simple way to fix it, comment the word “lunge” below.

#splitsquat #squat #hippain #exerciserehab #strengthcoach #onlinecoach #physio by @dr.davesinclair

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a year ago

🔒 LOCKED IN - HYROX SYD 25 🚀

All the prep is done, now time to put it all together for race day 💪

Been working hard over the last 3+ months for this, definitely had some obstacles along the way, but we made it 🙌 by @dr.davesinclair

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a year ago

🎙️ EPISODE 12 OUT FRI 27TH JUNE
 Rehab, performance and staying pain-free
 with @dr.davesinclair | Osteopath and Performance Coach

This one’s for the lifters, athletes and coaches who want to go beyond rehab

We talked all things treatment vs. movement education, pain science, injury prevention, and how to build a high-performance support team

No unnecessary noise, just practical insight on what actually works

🎧 Out June 27th on Spotify, Apple and YouTube
 🔗 Link in bio

#YourEverydayStrength #RehabToPerformance #PainFreeTraining #Osteopathy #StrengthCoach #MovementEducation #JoshSternberg #PhysicalTherapyPodcast #LoadManagement #PerformanceLongevity taken in Gold Coast, Queensland by @dr.davesinclair

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a year ago

Still dealing with shin splints every time you run?

You don’t need more cushioning and fancier footwear, you need better force absorption, coordination, and load through the whole leg.

Here’s the process I use with clients to fix it:

1️⃣ Start with calf bridges to build lower leg capacity and hamstring and calf coordination

2️⃣ Add isometric wall sit calf raises to build control and quad and calf coordination.

3️⃣ Use single-leg RDLs for foot and hip stability

4️⃣ Finish with direct tib loading (tib raises or sled drags)

No gimmicks. No $300 shoes. Just smart progressions that actually fix the root cause.

📝 Comment “SHIN” below and I’ll send you the full YouTube video breakdown for lower limb issues. by @dr.davesinclair

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a year ago

Getting a back “pump” but nothing else ?

It’s usually not your back that’s the problem. It’s how you’re moving around it.

Here’s how I help clients fix it without stopping training:

1️⃣ Use breath-led drills to decompress the spine (rock and rollers are a go-to)

2️⃣ Add in single-leg work that opens the hips and builds stability (think step downs)

3️⃣ Train your brace with intent — front planks with long exhales to actually feel your obliques

Once you feel more stable and stacked, you can start loading up again without the flare-ups.

📝Comment “BACK” if you want the exact 3-drill Still blaming your spine every time your back blows up after lifting?

It’s usually not your back that’s the problem. It’s how you’re moving around it.

Here’s how I help clients fix it without stopping training:

Use breath-led drills to decompress the spine (rock and rollers are a go-to)

Add in single-leg work that opens the hips and builds stability (think step downs)

Train your brace with intent — front planks with long exhales to actually feel your obliques

Once you feel more stable and stacked, you can start loading up again without the flare-ups.

📝 Comment “BACK” if you want the exact 3-drill sequence I use to reset and rebuild around low back pain.sequence I use to reset and rebuild around low back pain.

#LowBackPain #PainFreeLifting #HybridAthlete #StrengthAndMobility #DurableBodies #SmartTraining #MoveWellLiftWell #InjuryFreeTraining #BackPainRelief #TrainForLongevity #StrengthWithoutPain #PerformanceRehab #MobilityForLifters #FixBackPain #LiftingWithoutLimits by @dr.davesinclair

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a year ago

3 Things HYROX Prep Highlighted 💡

1️⃣ Strength has zero carryover to HYROX if you can’t move under fatigue.

You can be strong in the gym, but it means nothing when you’re doing lunges after a sled push, or wall balls after your 7th run.

HYROX exposes whether you can access strength while breathing through your eyeballs.

Train for repeatability, not just max output.

2️⃣ Movement economy beats having a big “engine”

Lots of people have an aerobic base — but waste energy through sloppy running, slow transitions, or inefficient reps.

It’s not about how fit you are, it’s about how efficiently you move.

Better cadence, smoother transitions, cleaner technique = less energy wasted over 60+ minutes.

3️⃣ Carbohydrates are king for recovery & performance

HYROX isn’t a low-carb sport. You need readiness for high output and high recovery demand.

Carbs aren’t just fuel — they support nervous system recovery, muscular endurance, and mental resilience under fatigue.

Under-eat and you’ll burn out. Fuel up and you’ll adapt.

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Most athletes don’t fail HYROX because they’re unfit, they fail because they train the wrong things.

Over-indexing strength, under-developing movement, and ignoring recovery.

📌 Save this if you’re prepping (or coaching someone who is)

📩 DM me “HYROX” if you want help structuring your prep properly, and avoiding common pitfalls. by @dr.davesinclair

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a year ago

Fight prep w/ @layla_swiftt

This was a few weeks out from the WBC Muay Thai in Italy.

I’ve worked with Layla over the past 10 or so weeks leading into the event, and she has improved exponentially in her strength, speed, power and endurance.

She is an absolute weapon in the ring and I can’t wait to see how the work we’ve been putting in pays off in her sport 🥊 by @dr.davesinclair

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a year ago